Today’s workout is for partner style conditioning. Each round should be completed as written but can be split up between the partners as they see fit. Perhaps if one partner has a high capacity on a specific movement then they can do more work at that movement than their partner.
6 frames of Row-ling
Row as close to 100m as possible! Hands must be off rower handle by the time the meters hit 85m, and the goal is to row naturally but at a pace that allows the monitor to roll to 100 or as close as possible. Each meter above or below 100 you are, that is your score. The lowest overall score through the frames is the winner.
Each meter accumulated in the 6 rounds, that athlete must do 1 air squat as a penalty!
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6 No push up burpee
5 hip down push up
4 Pike HSPU
3 Box Jump (step down)
6 Light KB Swing
3 rounds
RXConditioning:
8 Wall Walk
24 Box Jump (24/20’)
32 KB Swing (53/35lb.)
24:00 AMRAP
Intermediate:
8 Wall Walk (Partial range up)
24 Box Jump (20/14’)
32 KB Swing (35/20lb.)
24:00 AMRAP
Baseline:
4 Wall walk (partial range up)
16 Plate jump
32 KB swing (15/10lb.)
24:00 AMRAP
3x 12 Single arm overhead DB tricep extension
+
3×20 (10 each) DB bicep curl
Rest as needed.
